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Chizniz16
03-30-2005, 10:08 PM
I have been in a gym for 2 and a half months, but have worked out my whole life. I do go to school and I usually lift 5 times a week with the same basic exercises. I am posting some basic exercises that I currently do during a normal workout day.

Age: 17
Weight: 189
Height: 5' 10''
Sitting Bench Press (Machine): 270 Pds.
Lying Bench Press: 205 Pds.
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March 30, 2005

Workouts I do in a normal day:

Arms: (Bi's and tri's)
Standing Bicep Curls: 30x10, 30x8, 30x6
Hammer Curls: 25x10, 25x8, 25x6
Standing Reverse Bicep Curls: 60x12, 60x8, 60x6
Laying Tricep Press: 20x12, 20x10, 20x8
Tricep Lat Pulldown: 80x12, 90x10, 100x10, 110x10
Standing Tricep Pulldown (single) : 70x12, 80x10, 90x8
Reverse Preacher Curl: 50x12, 50x10, 50x8

Shoulders:
Millitary Press: 35x10, 35x8, 35x6
Shoulder Shrug:
35x12, 35x12, 35x12
40x12, 40x12, 40x12
45x10, 45x8, 45x6

Chest:
Sitting Bench Press (Machine):
200x12, 200x10, 200x8
230x10, 230x8, 230x8
250x8, 250x6, 250x6

Legs: Leg Press
200x12, 200x10, 200x8
270x10, 270x8, 270x8
300x8, 300x8, 300x6

Suppliments:
100 % Whey Protein
Glutamine Powder
Creatine

Chizniz16
04-01-2005, 10:55 PM
April 1, 2005
Weight: 186.5 pds.

Today I worked out for 3 hours trying to get organized to start a routine.

Here are the workouts I did today:

Arms: (Bi's and tri's)
Standing Bicep Curls: 30x10, 30x6, 30x6
Hammer Curls: 25x12, 25x10, 25x10
Standing Reverse Bicep Curls: 60x12, 60x10, 60x8
Laying Tricep Press: 20x12, 20x10, 20x8
Tricep Lat Pulldown: 90x12, 100x12, 110x10
Standing Tricep Pulldown (single) : 60x12, 60x10, 60x8
Reverse Preacher Curl: 50x12, 50x10, 50x8

Legs: Leg Press
200x12, 200x10, 200x8
270x10, 270x8, 270x8
300x8, 300x8, 300x6

Shoulders:
Millitary Press: 35x10, 35x8, 35x6
Shoulder Shrug:
35x12, 35x12, 35x12
40x12, 40x12, 40x12
45x10, 45x8, 45x6

Cardio:
Running: 1 mile
Situps: 200

Chest: Bench Press (Machine)
(Last workout of the day)
200x12, 200x5, 200x5
230x4, 230x3, 230x3

Chizniz16
04-04-2005, 09:22 PM
April 4, 2005
Weight:189.5
-Sick

Arms:
SBC: 25x10, 25x8, 25x6
HC: 25x10, 25x10, 25x6
SRBC: 70x12, 70x10, 70x8
LTP: 20x8, 20x6, 20x6
TLP: 100x12, 100x10, 110x10, 120x8
STP: 60x8, 60x8, 60x8
RPC: 50x12, 50x10, 50x8

Shoulders:
Millitary Press: 35x10, 35x8, 35x8
Shoulder Shrug:
45x12, 45x8, 45x10
65x12, 85x12, 115x8
135x8, 135x6

Sidior
04-04-2005, 11:30 PM
just checked out the journal, looks interesting....but why are u liftin for 3 hours?

Chizniz16
04-05-2005, 09:14 PM
just checked out the journal, looks interesting....but why are u liftin for 3 hours?

Thats was just an instance where I wanted to get all my current stats before I stared my actual routine. Now i have begun the routine and im in my first week.

Chizniz16
04-05-2005, 09:19 PM
April 5, 2005
weight: 186.5


Chest: Bench Press (Machine)
200x12, 200x10, 200x8
220x8, 220x7, 220x5
230x4, 230x4, 230x3

Legs: Leg Press
270x12, 270x10, 270x8
300x10, 300x8, 300x8
330x10, 330x8, 330x8

Chizniz16
04-07-2005, 09:06 PM
April 6, 2005
Weight:187

Arms:
SBC: 30x10, 30x8, 30x8
HC: 25x12, 25x10, 25x8
SRBC: 70x12, 70x10, 70x8
LTP: 20x12, 20x10, 20x8
TLP: 110x12, 120x10, 130x8
STP: 60x10, 60x8, 60x6
RPC: 50x12, 50x10, 50x8

Shoulders:
Millitary Press:
35x12, 35x10, 35x8
40x10, 40x5, 40x5

Chizniz16
04-07-2005, 09:09 PM
April 7, 2005
Weight:187

Chest: Bench Press (Machine)
200x12, 200x10, 200x8
220x6, 220x6, 220x6
230x6, 230x5, 230x5

Legs: Leg Press:
270x12, 270x10, 270x8
300x12, 300x10, 300x8
330x12, 330x10, 330x8

Chizniz16
04-09-2005, 11:29 PM
April 9, 2005
Weight:187

Arms:
SBC: 30x12, 30x10, 30x8
HC: 25x12, 25x10, 25x8
SRBC: 70x12, 70x10, 70x8
LTP: 20x12, 20x8, 20x8
TLP: 110x12, 110x10, 110x8
STP: 50x12, 50x10, 50x8
RPC: 50x12, 50x10, 50x8

Shoulders:
Millitary Press:
35x12, 35x10, 35x8
40x10, 40x5, 40x5
Shoulder Shrug:
115x12, 115x10, 115x8
135x12, 135x10, 135x8
155x8, 155x8, 155x8

dissipate
04-11-2005, 05:43 AM
Wow that's a lot of exercises for the arms compared to the legs!! What happened to back work too? :)

Chizniz16
04-11-2005, 10:22 PM
Wow that's a lot of exercises for the arms compared to the legs!! What happened to back work too? :)

Well I just am still adding a few workouts to my routine so watch for more leg workouts. My workout is basicly arms and shoulders Monday, Wednsday, Friday. Chest and legs Tuesday, Thursday, and Saturday. My back is messed up and its not worth working on right now because it hurts too much. I'm doing treatment for it, so I will be working on it hopfully this summer.

_-_v_-_
04-11-2005, 10:29 PM
WAY too much volume, honestly.

No need for that.

Chizniz16
04-11-2005, 10:32 PM
April 11, 2005

Chest: Bench Press (Machine)
200x12, 200x10, 200x8
220x8, 220x7, 220x6
230x4, 230x4, 230x4

Legs: Leg Press
270x12, 270x10, 270x8
300x12, 300x10, 300x8
330x12, 330x10, 330x8

Calf Raises:
35x12, 35x10, 35x8
40x12, 40x10, 40x8
45x12, 45x10, 45x8

Chizniz16
04-11-2005, 10:33 PM
WAY too much volume, honestly.

No need for that.

What does too much valume mean, Ive seen good results with the routin so far, but maybe they are newbie gains.

_-_v_-_
04-11-2005, 10:38 PM
It means there's no need to do that much each day, or that often.

Feel free to crib my routine, if you like -- if you eat, you'll see gains.

fixationdarknes
04-11-2005, 11:25 PM
Chiz, why does your intensity progressively get lower during each exercise? For example, you'll do like 12 reps, then 10 reps, then 8 reps. Why does it get easier after each set?

Chizniz16
04-12-2005, 05:48 PM
Chiz, why does your intensity progressively get lower during each exercise? For example, you'll do like 12 reps, then 10 reps, then 8 reps. Why does it get easier after each set?

That was the way I was taught by someone who knew what they were doing I thaught. Am I sapose to be keeping the reps the same like 10,10,10 ?
Ive seen great results but I will listin to any comments.

fixationdarknes
04-12-2005, 05:58 PM
Well, depending on what I'm doing, I'll usually keep the reps the same during each set. Or I'll up the weight and lower the reps or something. But to me it seems like dropping the reps after each set isn't the best way to do it.

_-_v_-_
04-12-2005, 08:34 PM
Again, less volume, man.

You're training more intensely and more frequently than professionals -- and THEY have chemical "assistance."

Chizniz16
04-12-2005, 09:37 PM
Again, less volume, man.

You're training more intensely and more frequently than professionals -- and THEY have chemical "assistance."

I will cut down a little starting tomorrow. But what would happen if I kept on this pace, would it really be that bad for me, or would it basicly be waste of time. I'm letting my muscles recover for 48 hours. I really dont have anything better to do, I cant play sports because of my back injury. If I will see just a little better results from training this hard, even if it is a waste of time to some degree, i might just keep it up because i dont have anything better to do.

fixationdarknes
04-12-2005, 09:40 PM
I will cut down a little starting tomorrow. But what would happen if I kept on this pace, would it really be that bad for me, or would it basicly be waste of time. I'm letting my muscles recover for 48 hours. I really dont have anything better to do, I cant play sports because of my back injury. If I will see just a little better results from training this hard, even if it is a waste of time to some degree, i might just keep it up because i dont have anything better to do.

Even if you feel like you can do it now, you will most likely eventually burn yourself out (CNS and muscles). You grow in the kitchen; not in the gym. Maybe go play some basketball or something if you're bored. I dunno, do something productive. Or sit on your arse and play video games (I'm guilty of this :)). Either way, it'd be better than literally killing yourself in the gym.

Chizniz16
04-12-2005, 09:45 PM
April 12, 2005
Weight:188

Arms:
Standing Bicep Curls: 30x12, 30x10, 30x8
Hammer Curls: 25x12, 25x10, 25x8
Standing Reverse Bicep Curl: 70x12, 70x10, 70x8
Lying Tricep: 20x12, 20x10, 20x8
Tricep Lat Pulldown: 110x12, 110x10, 110x8
Standing Tricep Pulldown (single): 50x12, 50x10, 50x8
Reverse Preacher Curl: 50x12, 50x10, 50x8

Shoulders:
Millitary Press:
35x12, 35x10, 35x8
40x7, 40x7, 40x7
Shoulder Shrug:
135x12, 135x10, 135x8
155x12, 155x10, 155x8
185x12, 185x10, 185x8

Chizniz16
04-12-2005, 09:48 PM
Even if you feel like you can do it now, you will most likely eventually burn yourself out (CNS and muscles). You grow in the kitchen; not in the gym. Maybe go play some basketball or something if you're bored. I dunno, do something productive. Or sit on your arse and play video games (I'm guilty of this :)). Either way, it'd be better than literally killing yourself in the gym.

Just a note, I am eating alot and eating very healthy. I just got done playing bball outside for about an hour and a half. So i do get plenty of that, but i havent played video games for awhile, maybe I will cut a couple days out in the upcoming week.

_-_v_-_
04-12-2005, 10:10 PM
Take a look at the WBB routines.

Chizniz16
04-13-2005, 04:20 PM
Take a look at the WBB routines.

I hate all those routines...Plus my gym does not have near the equiptment nessacary to do most of the WBB workouts.

heathj
04-13-2005, 05:11 PM
You do like 60 sets of arms each week. Way too much. Try doing like 5-10 sets each time.

Chizniz16
04-16-2005, 09:37 PM
April 14, 2005
Today I started "Kyle's Russian Bench Routine"
http://www.fortifiediron.net/mambo/index.php?option=com_content&task=view&id=38&Itemid=63

Legs:
Leg Press:
270x12, 270x10, 270x8
300x12, 300x10, 300x8
330x12, 330x10, 330x8
Calf Raises:
200x12, 200x12, 200x12
230x10, 230x10, 230x10

Chest: Bench Press
145x8, 145x8, 145x8
Incline: 110x8, 110x8, 110x8
Powerclean: 90x8, 90x8, 90x8

Chizniz16
04-16-2005, 09:43 PM
April 15, 2005

Arms:
Standing Bicep Curls: 30x10, 30x10, 30x10
Hammer Curls: 25x10, 25x10, 25x10
Standing Reverse Bicep Curls: 70x10, 70x10, 70x10
Lying Tricep Press: 20x10, 20x10, 20x10
Tricep Lat Pulldown: 110x10, 110x10, 110x10
Single Tricep Pulldown: 50x10, 50x10, 50x10
Reverse Preacher Curl: 50x10, 50x10, 50x10

Shoulders:
Millitary Press:
35x10, 35x10, 35x10
40x10, 40x10, 40x10
Shoulder Shrug:
155x10, 155x10, 155x10
185x10, 185x10, 185x10

Chizniz16
04-16-2005, 09:47 PM
April 16, 2005
Today I updated my suppliments.

Chest:
Bench: 150x8, 150x8, 150x8
Incline:115x8, 115x8, 115x8
Bench: 100x12, 100x12, 100x12, 100x12
Incline: 75x12, 75x12, 75x12, 75x12

Legs:
Leg Press:
300x10, 300x10, 300x10
360x8, 360x8, 360x8
Leg Entension:
80x10, 80x10, 80x10